What is PACE?
PACE is a fun, non-threatening group exercise program that quickly and safely changes your body shape. PACE utilizes hydraulic resistance machines that match the effort of the user at any fitness level (we call it accommodating resistance). PACE is fun, fast and it produces results quickly.
How does PACE work?
A PACE program works on a work/recover/work/recover format alternating between the hydraulic exercise stations and recovery stations, such as jogging squares or step benches for a set interval, usually 30-45 seconds each. You can begin anywhere in the circuit and start exercising at your own pace. After warm-up, you should try to maintain your target heart rate for the duration of the class. You decide how hard/fast to push yourself with the help of the PACE Instructor.
What will PACE do for me?
The major benefit for the PACE user is inches lost. You will burn lots of calories and strengthen your muscles while having fun. You will look and feel better quickly and safely.
I never worked out before. Can I do PACE?
Yes! Anyone at any fitness level can do PACE. PACE is safe because it automatically adapts the resistance to match your level of effort. As you begin to fatigue, the resistance decreases automatically.
Will I get sore muscles from PACE?
No. Because PACE machines use hydraulic resistance, there is no "negative" (lowering the weight) resistance which causes muscle soreness. You will feel a very satisfied "fatigue" after a workout, but no soreness the next day.
Will I get big muscles from PACE?
No, for very much the same reason that you will not be sore; there is no negative or eccentric resistance with PACE which is necessary for bodybuilding and developing bigger muscles. What you will notice are stronger, leaner, more toned muscles. The nice benefit of stronger muscles is an increase in your resting metabolism, which means you will be burning more calories during everyday activities.
Will I lose weight from PACE?
Yes and no. You will lose body fat faster than any other 30 minute workout. However, as you increase your muscle strength, you may gain a pound or two of muscle weight. Again, the major benefit will be inches lost.
How does PACE burn fat faster than any other 30 minute workout?
PACE burns fat 3 ways. 1. You burn more calories during your workout. Each machine works two major muscle groups, thereby utilizing more muscle mass and burning more calories. 2. You burn more calories following your workout. (The body's metabolism stays higher longer.) 3. You will increase lean body weight and metabolism. A pound of muscle will burn about 50 calories per day more than a pound of fat.
How many calories does a PACE workout burn?
Research has shown that a 30 minute PACE workout burns between 350 to 900 calories. This depends upon two things: 1. The more intense the workout, the more calories burned. 2. The more lean body weight, the more calories burned. As you progress in your PACE workouts, you will be able to push harder and you will be getting stronger, so you will be burning more calories progressively.
Why does PACE have the "in-between" stations?
They serve two purposes. For those people pushing hard on the hydraulic machines, they act as "rest" stations and allow the user's heart rate to lower into their target zone. For those people not pushing quite as hard, they act as aerobic stations and serve to elevate the heart rate into their target zone. The format of PACE is work/recover/work/recover, which burns more calories and helps eliminate boredom.
How is PACE different than other aerobic programs?
Aerobic activities such as step bench classes, stair climbing, cycling, jogging, etc. are all good cardiovascular exercises that burn body fat. However, some programs require a degree of skill and coordination and tend to intimidate the unfit person. Others can place a great deal of stress on the joints and do not provide muscle toning, especially for the upper body. PACE is fun and easy for anyone to do and provides a total body strength and cardiovascular workout.
If I do PACE, do I still need to do other aerobic workouts?
Not unless you want to. PACE far exceeds the minimum requirements to improve aerobic function as established by the American College of Sports Medicine. Your resting heart rate will decrease dramatically as a result of regular PACE workouts.
I've been taught to lift and lower weights slowly. PACE seems to be the exact opposite?
Exactly. Remember, PACE is not a weight. Speed is the key to PACE- the ability to move the resistance as fast as your fitness level allows is what sets PACE apart from any other circuit program.
Is PACE safe for kids?
Yes! Because of the double concentric nature of hydraulic resistance, there is no fixed load against the muscle or skeletal systems, so it is very safe. Kids love PACE because there is no peer pressure and it's fun.
Is PACE better than dieting?
Diets by themselves have proven over the long run to be unsuccessful in permanent weight control. Proper nutrition, combined with good exercise, is the best way to improve health and permanently change body composition. PACE has proven to burn off fat and increase lean muscle mass more effectively than any other program.
Will I get bored from PACE?
You will get bored from doing any program the same way eventually. There are many variations to a PACE program which help to reduce boredom; however, PACE is not something that someone will do everyday forever. PACE is an excellent introduction into a health club for the intimidated or deconditioned person. PACE is also a great cross-training tool and fun group exercise program for existing members to integrate into their personal training regiment.
Is there research to back up the benefits of PACE?
Lots. PACE is the result of over 20 years of research by noted exercise physiologists and fitness experts from around the world. This research has established the credible foundation on which fitness centers, aerobic studios, hospital wellness centers, schools and corporations have built their successful PACE programs.